Momwe mungadye zakudya zolemera ndi ayironi kuti muchepetse kuchepa kwa magazi
Zamkati
Pofuna kuthana ndi kuchepa kwa magazi m'thupi, komwe kumatchedwanso kusowa kwa magazi m'thupi, tikulimbikitsidwa kuti tiwonjezere zakudya zomwe zili ndi mchere, monga nyama ndi ndiwo zamasamba. Chifukwa chake, pali chitsulo chokwanira chokwanira kupanga hemoglobin, kubwezeretsa mayendedwe a oxygen m'mwazi ndikuchotsera zizindikiro.
Kuchepa kwa magazi m'thupi kwazitsulo kumafala kwambiri mwa anthu ofooka, ana omwe akukula komanso omwe alibe chakudya chokwanira komanso amayi apakati. Chitsulo chabwino kwambiri m'thupi ndi chomwe chimapezeka mu zakudya zoyambira nyama, chifukwa chimayamwa kwambiri ndi matumbo. Kuphatikiza apo, zakudya zokhala ndi vitamini C wambiri, monga lalanje, kiwi ndi chinanazi, zimathandizira kukulitsa kuyamwa kwa chitsulo mthupi.
Zakudya zokhala ndi iron
Ndikofunika kuti zakudya zokhala ndi chitsulo chambiri chanyama ndi masamba zizidyedwa tsiku lililonse, chifukwa ndizotheka kukhala ndi chitsulo chokwanira chakuzungulira m'magazi.
Zina mwazinthu zopangira iron zomwe zimayenerera kuperewera kwa magazi m'thupi ndi monga chiwindi, mtima, nyama, nsomba zam'madzi, oats, ufa wonse wa rye, buledi, coriander, nyemba, mphodza, soya, sesame ndi fulakesi, mwachitsanzo. Dziwani zakudya zina zokhala ndi chitsulo.
Kuphatikiza apo, ndikofunikira kudya zakudya zomwe zimathandizira kuwonjezera kuyamwa kwa chitsulo mthupi, monga zipatso ndi timadziti tomwe tili ndi vitamini C, monga lalanje, mandarin, chinanazi ndi mandimu, mwachitsanzo. Onani maphikidwe amadzi a kuchepa magazi m'thupi.
Menyu kusankha kwa kuchepa kwa magazi m'thupi
Tebulo lotsatirali likuwonetsa chitsanzo cha masiku atatu olemera azitsulo kuti athetse kuchepa kwa magazi.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha mkaka ndi supuni imodzi ya mkate wothira mafuta + ndi batala | 180 ml ya yogurt yosalala ndi mbewu zonse zambewu | 1 tambula ya mkaka yokhala ndi 1 col ya msuzi wa chokoleti + 4 toast yonse yokhala ndi zotsekemera zopanda zipatso |
| Zakudya zoziziritsa kukhosi m'mawa | 1 apulo + 4 makeke a Maria | Ma chestnuts atatu + 3 toast yathunthu | Peyala imodzi + 4 osokoneza |
| Chakudya chamadzulo | 130 g wa nyama + 4 col wa mpunga wofiirira + 2 col wa supu ya nyemba + saladi ndi 1 col ya msuzi wa sesame + 1 lalanje | 120 g ya steak ya chiwindi + 4 col ya msuzi wofiirira wa mpunga + saladi wokhala ndi 1 col ya msuzi wothira + magawo awiri a chinanazi | 130 g wa nkhuku ndi chiwindi ndi mtima + 4 col ya supu ya mpunga + 2 col ya mphodza + saladi ndi 1 col ya sesame msuzi + madzi a cashew |
| Chakudya chamasana | 1 yogurt wopanda + mkate wonse wa tirigu ndi nyama yankhuku | Galasi limodzi la mkaka + 4 toast yathunthu ndi ricotta | 1 yogurt yosavuta + mkate wokwanira 1 ndi batala |
Ndikofunika kukumbukira kuti zakudya zokhala ndi calcium, monga mkaka, yogurt kapena tchizi, siziyenera kudyedwa limodzi ndi zakudya zokhala ndi chitsulo, chifukwa calcium imalepheretsa kuyamwa kwa chitsulo mthupi. Pazakudya zamasamba, zakudya zachitsulo zabwino kwambiri, zomwe ndi zakudya zanyama, sizidya ndipo chifukwa chake, kusowa kwa chitsulo kumatha kuchitika pafupipafupi.
Onaninso malangizo ena ochiritsira kuchepa kwa magazi m'thupi.
Onani malangizo ena muvidiyo yotsatirayi pakudyetsa kuchepa kwa magazi:
Zosangalatsa Zosangalatsa
Kodi Sukari Zosavuta Ndi Ziti? Zakudya Zamadzimadzi Zosavuta
